Izibonelelo ezi-6 zempilo zearugula

Umxholo

• Uyisebenzisa kanjani iarugula
• Ulwazi olunesondlo ngearugula
• Isaladi kunye arugula

I-Arugula, ngaphandle kokuba neekhalori ezisezantsi, ityebile kwifayibha ngoko ke esinye sezona zibonelelo zayo ziphambili kukulwa nokunyanga ukuqhina ngenxa yokuba yimifuno etyebileyo kwifayibha, malunga ne-2 g yefayibha nge-100 g yamagqabi

Ezinye izibonelelo zearugula zinokuba:

1. Uncedo ukulawula iswekile, njengoko ingenashukela;
2. Ukulwa i-cholesterol kunye ne-triglycerides ephezulu kuba, ukongeza kwifayibha, phantse ayinamafutha;
3. Uncedo ukunciphisa umzimba, kuba imicu inceda ukunciphisa ukutya;
4. Thintela umhlaza wamathumbu kuba, ukongeza kwimicu, ikwanayo nesiyobisi se-indole, kubalulekile ukulwa olu hlobo lomhlaza;
5. Thintela ikati, njengoko iqulethe i-lutein kunye ne-zeaxanthin, izinto ezibalulekileyo kwimpilo yamehlo;
6. Kuyanceda ukulwa ne-osteoporosis kuba yimifuno etyebile kwi-calcium.

Ukongeza, imicu yearugula ikwanceda ukuthintela izifo zamathumbu ezivuthayo, ezinje nge-diverticulitis. Ukuze ufunde okungakumbi malunga nokutya kwi-diverticulitis jonga: Ukutya kwe-diverticulitis.

Uyisebenzisa kanjani iarugula

I-arugula yasendle isetyenziswa ikakhulu kwisaladi, iijusi okanye iisendwitshi zokutshintsha iletisi, umzekelo.

Kuba i-arugula incasa krakra kancinci, abanye abantu abanokungayithandi incasa yayo xa i-arugula ingaphekwanga, ke incam elungileyo yokusebenzisa i-arugula ingasuswa ngegalikhi.

Ulwazi olunesondlo ngearugula

IArugula inokufumaneka kwiivenkile ezinkulu okanye kwimifuno.

Isaladi kunye arugula

Lo ngumzekelo wesaladi elula, ekhawulezayo nenesondlo enokwenziwa ngesidlo sasemini okanye isidlo sangokuhlwa.

Izithako

• I-200 g yeengcebiso ze-asparagus ezintsha
• 1 iavokhado enkulu evuthiweyo
• 1 tbsp.ijusi yelamuni
• Isinye esinegqabi elitsha lamagqabi earugula
• 225 g yeetayi zetyumoni
• 1 itswele elibomvu, lisikiwe kakuhle
• 1 icephe ecoliweyo iparsley entsha
• 1 icephe ye-chives entsha, enqunqiweyo

Imowudi yokulungiselela

Yiza ipani enkulu enamanzi abilayo kunye netyuwa encinci. Thela i-asparagus kwaye upheke imizuzu emi-4, emva koko ukhuphe amanzi. Kupholile ngamanzi abandayo kwaye ukhuphe kwakhona. Beka bucala kwaye ulinde ukupholisa. Sika iavokhado kwisiqingatha, susa undoqo kunye nexolo. Sika i-pulp ibe ngamaqhekeza amancinci kwaye uxubha ngejusi yelamuni. Hlanganisa i-asparagus, i-avocado, i-arugula kunye ne-salmon kwisitya. Ixesha kunye namayeza anencasa kwaye ungeze ioyile yomnquma, iviniga kunye nejusi yelamuni.